Balasana (Child's pose)

Beginner Yoga 6 minutes 14 calories

Position on the floor with knees bent, buttocks on heels, torso bent forward and forehead resting on the floor, arms stretched forward or along the sides for complete relaxation.

Media

Instructions

Get on your knees on the mat, with knees together (or slightly apart) and feet together behind.

Sit on your heels while keeping your back straight.

Exhaling, bend your torso forward, bringing your chest toward your thighs and your forehead to the floor (or on a stand).

Extend your arms forward with palms facing the ground (for a more active stretch) or relax them back along your sides, palms facing up (for a more calming effect).

Hold the position while breathing slowly and deeply.

Exit the position: Inhale deeply, activate the abdomen slightly, and slowly lift the torso, returning to the kneeling or sitting position.

Exercise Details

Repetitions

1/2 reps

Hold Time

180 seconds

Breathing

Slow, deep and relaxed breathing. Feel the expansion of the back during inhalation and relaxation during exhalation.

Important Warnings

People with knee problems:

The position involves deep bending of the knee joint, which can cause discomfort or pain. It is recommended to use a folded blanket or towel under the knees or between the calves and thighs.

People with hip or pelvic mobility limitations:

Sitting fully on the heels may not be possible for those with stiffness or joint pain. It is recommended to place a pillow or yoga block between the buttocks and heels to reduce flexion, or to perform the pose without bringing the buttocks fully back

People with respiratory problems or severe sinusitis:

Head-down posture may cause discomfort to breathing, sense of head pressure or stuffy nose. It is recommended to elevate the forehead with a pillow or yoga brick

People with severe hypertension or glaucoma:

Lowering the head may increase eye or intracranial pressure. The pose is contraindicated in the classic form without supports

Pregnant women:

Especially in the second and third trimesters, compression of the abdomen may be uncomfortable or contraindicated. We recommend using pillows or bolsters under the torso for support and opening the knees widely to create space for the abdomen.